The Ultimate Mass Workout

The Ultimate Mass Workout


The Ultimate Mass Workout was written to help you get closer
to your physical potential with sensible bodybuilding
strategies. Weight training is a demanding activity, however, so
it is highly recommended that you consult your physician and
h a ve a physical examination prior to beginning a we i g h t -
t raining pro g ram. Proceed with the suggested diets, exerc i s e s
and routines at your own risk.

Muscle-Building Method

• Gain Weight—Muscle Weight—Pounds of It

• Triple Your Muscle-Building Progress

• Accelerate Fat Burning

• Slash Your Workouts in Half

• Discover the Ultimate Exercises

• Supercharge Every Set

• No Wasted Effort

Introduction......................................................................4
Chapter 1—Ultimate Body and the
X-Rep Revolution........................................................7
Chapter 2—Ultimate Quad Training..............................19
Chapter 3—Ultimate Hamstring Training.....................23
Chapter 4—Ultimate Calf Training................................27
Chapter 5—Ultimate Chest Training.............................29
Chapter 6—Ultimate Delt Training................................33
Chapter 7—Ultimate Back Training..............................37
Chapter 8—Ultimate Triceps Training..........................43
Chapter 9—Ultimate Biceps Training...........................47
Chapter 10—Ultimate Abdominal Training..................51
Chapter 11—Basic Ultimate Workout..........................55
Chapter 12—Ultimate Direct/Indirect Workouts.........63
Chapter 13—Ultimate Anabolic Acceleration..............81
Chapter 14—50 Ultimate Mass Tactics........................85
Chapter 15—Ultimate Mass Nutrition........................107
Chapter 16—Ultimate Mass Attitude..........................117
Appendix A—Other Exercises.....................................119

“I watched as Jonathan and Steve began their X-Rep training experiment in late May ’04, and I visually monitored their progress till their photo shoot July 1 ’04. I can honestly say that their bodies changed almost from one workout to the next. Every time I saw them in the gym, they had more muscularity and vascularity. It was a drastic transformation. I’m still amazed by the progress they made in only a month


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